smt_007 wrote:Treadmill is a dirty word, only thing my treadmill is good for is dips.

That statement is not entirely true. Yes, treadmill is a dirty word, but ... treadmills add a lot of variety to training when used not only for dips but as wheelbarrows too. First, choose the treadmill with the correct load (depending on the fattitude of the person on said treadmill). Then, pick up the back (the wheels are usually on the front) and RUN with it. Woohoo!

In addition to dragging, carrying, interval sprints, etc I would suggest jumping rope. I like something like 30/30 seconds (jumps for max #/rest). You can use a time total (say 20 minutes or have a set minimum that you must complete or quit) It's cheap, travels well, and is effective.

You should also check out the Cardio Confusion and Superior Circuit articles (I think Cressey and Robertson respectively). From these, I particuarly like the thought of working on weakpoints while getting in your cardio. With all of the above, you have enough choices to not get board, which is always a challange for this kind of training. I'd take any of these options over the treadmill. Good Luck.old dogg